Welcome To Fetcheveryone

Lovely sunshiny lunchtime walk

Split Summary
===
1) 0.62m - 9:59(16:04/m) 94/105bpm 54cal 63/66rpm 3.74/4.24mph
2) 0.62m - 9:39(15:32/m) 102/113bpm 53cal 47/67rpm 3.86/4.19mph
3) 0.62m - 10:59(17:41/m) 101/110bpm 51cal 54/67rpm 3.39/4.44mph
4) 0.62m - 9:47(15:45/m) 101/110bpm 54cal 55/86rpm 3.81/4.63mph
5) 0.2m - 3:20(16:53/m) 104/108bpm 17cal 48/68rpm 3.55/4.36mph

Oh wow, I thought this run was going to be really pathetic. I felt tired, hadn't slept properly, legs were tired. But once I got going I soon woke up and really enjoyed it.

Apparently the tall grey wispy dog is a deerhound - never heard of one of those before, it's like a wolfhound but leaner.

9 runners, 7 dogs - unusual to have more runners than dogs.

4 degrees, very little wind and no rain. Two tops plus jacket, gloves and buff. forgot my hat so had to move the buff to be a headband to hold my earphones in place. Slightly too warm? Could have lost a top I guess.

Split Summary
===
1) 0.62m - 6:06(9:49/m) 141/149bpm 53cal 6.11/6.91mph
2) 0.62m - 6:14(10:01/m) 150/161bpm 57cal 5.99/7.18mph
3) 0.62m - 6:08(9:53/m) 155/163bpm 59cal 6.08/6.24mph
4) 0.62m - 5:46(9:16/m) 152/160bpm 52cal 6.47/6.74mph
5) 0.62m - 6:18(10:09/m) 154/163bpm 57cal 5.92/6.76mph
6) 0.62m - 5:33(8:55/m) 158/167bpm 50cal 6.72/7.26mph
7) 0.62m - 5:44(9:14/m) 155/162bpm 50cal 6.49/6.78mph
8) 0.62m - 5:32(8:54/m) 161/166bpm 53cal 6.74/7.31mph
9) 0.62m - 5:36(9:00/m) 159/165bpm 51cal 6.67/7.06mph
10) 0.62m - 5:48(9:19/m) 161/168bpm 54cal 6.44/6.95mph
11) 0.62m - 5:33(8:55/m) 162/169bpm 52cal 6.72/7.41mph
12) 0.41m - 3:41(9:02/m) 164/171bpm 35cal 6.65/7.06mph

Split Summary
===
1) 0.62m - 10:14(16:29/m) 101/113bpm 53cal 57/67rpm 3.64/5.3mph
2) 0.62m - 9:29(15:16/m) 95/110bpm 53cal 49/68rpm 3.93/6.85mph
3) 0.62m - 9:39(15:32/m) 95/104bpm 54cal 54/67rpm 3.87/4.38mph
4) 0.54m - 8:50(16:12/m) 94/103bpm 47cal 40/70rpm 3.7/4.34mph

I only saw one runner today! After the crowd of them yesterday (what's the collective term for runners??).

6 degrees - one ls top plus jacket, buff as headband and gloves - a bit chilly to start but about right once I got going.

Felt good early on, legs were tiring towards the end. Two nights of not hugely nutritionally great dinners might not have helped...

Split Summary
===
1) 0.62m - 6:28(10:25/m) 133/146bpm 52cal 5.76/6.49mph
2) 0.62m - 6:16(10:05/m) 151/158bpm 61cal 5.95/6.47mph
3) 0.62m - 6:16(10:05/m) 155/160bpm 62cal 5.95/6.57mph
4) 0.62m - 6:09(9:53/m) 152/158bpm 56cal 6.07/6.55mph
5) 0.62m - 6:05(9:47/m) 148/154bpm 50cal 6.13/6.3mph
6) 0.62m - 7:23(11:54/m) 149/161bpm 61cal 5.04/6.53mph
7) 0.62m - 5:56(9:32/m) 155/161bpm 52cal 6.29/6.85mph
8) 0.62m - 5:44(9:14/m) 153/159bpm 48cal 6.5/7.85mph
9) 0.62m - 5:54(9:29/m) 156/164bpm 52cal 6.33/6.57mph
10) 0.62m - 6:06(9:48/m) 156/163bpm 53cal 6.12/7.22mph
11) 0.62m - 5:47(9:19/m) 156/162bpm 47cal 6.44/6.85mph
12) 0.13m - 1:17(9:33/m) 159/164bpm 11cal 6.29/6.87mph

Split Summary
===
1) 0.62m - 13:22(21:31/m) 96/113bpm 54cal 36/63rpm 2.79/3.8mph
2) 0.62m - 13:53(22:20/m) 83/96bpm 50cal 37/64rpm 2.69/3.72mph
3) 0.62m - 12:47(20:35/m) 85/102bpm 56cal 55/59rpm 2.92/3.13mph
4) 0.62m - 13:26(21:37/m) 82/104bpm 50cal 50/62rpm 2.78/3.28mph
5) 0.62m - 15:21(24:42/m) 65/88bpm 33cal 44/61rpm 2.43/3.84mph
6) 0.33m - 6:58(21:19/m) 59/69bpm 6cal 50/60rpm 2.81/3.44mph

Felt tired this morning and with a half mara planned for the weekend I decided to go with a steady pace and just enjoy it, which is exactly what I did

Split Summary
===
1) 0.62m - 6:09(9:53/m) 135/149bpm 49cal 6.07/6.87mph
2) 0.62m - 6:13(10:00/m) 149/163bpm 57cal 6/6.87mph
3) 0.62m - 6:16(10:05/m) 156/166bpm 61cal 5.95/6.05mph
4) 0.62m - 6:08(9:53/m) 148/154bpm 51cal 6.08/6.49mph
5) 0.62m - 6:28(10:24/m) 154/167bpm 59cal 5.77/6.3mph
6) 0.62m - 5:58(9:36/m) 151/166bpm 49cal 6.25/6.99mph
7) 0.62m - 6:01(9:41/m) 146/150bpm 43cal 6.2/6.53mph
8) 0.62m - 6:15(10:04/m) 153/159bpm 52cal 5.96/6.32mph
9) 0.62m - 6:10(9:55/m) 149/157bpm 46cal 6.05/6.95mph
10) 0.62m - 6:03(9:44/m) 149/153bpm 42cal 6.17/6.57mph
11) 0.19m - 1:51(9:50/m) 150/153bpm 13cal 6.1/6.43mph

Split Summary
===
1) 0m - 30:57(0/m) 76/105bpm 49cal

Started well, most kms under 6mins. But then I hit Totterdown Hill halfway around and have no idea why I planned a route that included this. I walked up most of it, it was so steep! Then I felt all out of energy for the rest of the run. Maybe it's time to add a hill training session in each week?

11-13 degrees, long sleeved white top, buff as headband, no gloves or hat. Only just warm enough as I headed out but could have got away with a tshirt as I went on.

Split Summary
===
1) 0.62m - 6:10(9:55/m) 137/147bpm 50cal 6.05/6.76mph
2) 0.62m - 5:58(9:36/m) 150/158bpm 56cal 6.25/6.74mph
3) 0.62m - 6:04(9:45/m) 154/158bpm 57cal 6.15/7.01mph
4) 0.62m - 6:09(9:53/m) 158/165bpm 60cal 6.07/6.64mph
5) 0.62m - 5:55(9:31/m) 150/167bpm 50cal 6.31/6.72mph
6) 0.62m - 7:24(11:55/m) 156/165bpm 67cal 5.03/6.07mph
7) 0.62m - 5:49(9:21/m) 157/163bpm 52cal 6.42/6.68mph
8) 0.62m - 5:57(9:34/m) 154/163bpm 50cal 6.27/6.99mph
9) 0.62m - 5:35(8:58/m) 154/161bpm 44cal 6.69/6.82mph
10) 0.62m - 5:45(9:15/m) 162/166bpm 55cal 6.49/6.62mph
11) 0.62m - 6:02(9:43/m) 163/168bpm 56cal 6.18/6.93mph
12) 0.62m - 5:46(9:16/m) 162/166bpm 53cal 6.47/6.59mph
13) 0.62m - 10:16(16:31/m) 158/167bpm 74cal 3.63/6.37mph
14) 0.62m - 6:20(10:12/m) 154/162bpm 44cal 5.88/7.03mph
15) 0.62m - 5:35(8:59/m) 151/156bpm 32cal 6.68/7.58mph
16) 0.62m - 5:23(8:39/m) 148/155bpm 35cal 6.93/7.26mph
17) 0.62m - 6:41(10:45/m) 154/163bpm 48cal 5.59/7.45mph
18) 0.62m - 5:45(9:15/m) 157/162bpm 41cal 6.48/7.33mph
19) 0.62m - 5:53(9:28/m) 155/161bpm 40cal 6.34/6.87mph
20) 0.62m - 5:51(9:25/m) 156/160bpm 37cal 6.38/7.33mph
21) 0.62m - 5:56(9:33/m) 158/163bpm 42cal 6.29/6.68mph
22) 0.08m - 54(11:03/m) 158/160bpm 6cal 5.43/7.2mph

I did it to keep the streak going and because I thought it would be good to keep the legs moving. But to be honest it was tough. I realised last night that my mileage has crept up over the last three weeks and with the two 10+ miles last week and the 13.1 yesterday I think I need a bit of a rest week. So just the 5km today, and this week I'll keep the runs around 10km and see how it goes.

Split Summary
===
1) 0.62m - 6:09(9:53/m) 127/140bpm 44cal 6.07/6.45mph
2) 0.62m - 5:58(9:36/m) 139/146bpm 49cal 6.25/6.8mph
3) 0.62m - 6:09(9:55/m) 143/148bpm 52cal 6.06/6.22mph
4) 0.62m - 6:17(10:07/m) 142/154bpm 49cal 5.93/6.22mph
5) 0.62m - 5:52(9:27/m) 146/151bpm 47cal 6.35/6.8mph
6) 0.44m - 4:18(9:47/m) 147/154bpm 34cal 6.14/6.37mph

Split Summary
===
1) 0.62m - 10:28(16:51/m) 95/103bpm 49cal 58/85rpm 3.56/5.68mph
2) 0.62m - 9:36(15:27/m) 100/115bpm 59cal 39/66rpm 3.88/4.3mph
3) 0.62m - 9:49(15:48/m) 100/111bpm 53cal 48/67rpm 3.8/4.13mph
4) 0.62m - 9:13(14:50/m) 97/107bpm 52cal 50/70rpm 4.05/5.7mph
5) 0.36m - 5:38(15:50/m) 98/103bpm 30cal 39/67rpm 3.79/4.05mph

A strange run. Asleep still for the first 5km with no power in my legs, didn't really want to be there. Top of the second hill I saw the time on my watch and it was terrible. So I let loose on the downhill, pushed through the rest of the kms to try and make a respectable time.
Knocked 4 seconds off the downhill segment time (not got near it in ages).
And a 6:06 min/km overall pace which I'm more than happy with!

So my legs still want to play, and remember how to. My mind needs a bit of work. And the hill training definitely needs to be planned in.

Split Summary
===
1) 0.62m - 6:31(10:29/m) 136/144bpm 53cal 5.72/6.35mph
2) 0.62m - 7:27(11:59/m) 137/147bpm 58cal 5.01/6.37mph
3) 0.62m - 6:21(10:13/m) 144/151bpm 54cal 5.88/6.22mph
4) 0.62m - 6:18(10:08/m) 140/148bpm 47cal 5.92/6.57mph
5) 0.62m - 7:37(12:16/m) 140/151bpm 57cal 4.89/6.22mph
6) 0.62m - 5:12(8:23/m) 151/159bpm 44cal 7.16/8.33mph
7) 0.62m - 5:11(8:21/m) 162/167bpm 53cal 7.19/8.37mph
8) 0.62m - 5:28(8:49/m) 161/167bpm 54cal 6.81/7.7mph
9) 0.62m - 5:41(9:09/m) 161/166bpm 55cal 6.55/7.14mph
10) 0.62m - 5:22(8:38/m) 163/167bpm 52cal 6.95/7.56mph
11) 0.17m - 1:26(8:37/m) 166/170bpm 14cal 6.97/7.03mph

I think I woke up at around 3km this morning. But walked up a bit of the second hill "Hard work this morning?" asked the dog walker with the deer hound and the black dog. So I clearly looked a bit defeated. But then the pace came back again once the hills were out of the way.

7 degrees - both long sleeved tops and jacket, hat and gloves. I was a bit warm, could have taken a layer off and left the gloves at home.

Split Summary
===
1) 0.62m - 6:18(10:08/m) 133/148bpm 51cal 5.92/7.2mph
2) 0.62m - 7:06(11:26/m) 143/152bpm 59cal 5.25/6.49mph
3) 0.62m - 6:07(9:51/m) 148/155bpm 54cal 6.09/6.39mph
4) 0.62m - 5:33(8:56/m) 155/159bpm 53cal 6.72/7.06mph
5) 0.62m - 6:56(11:10/m) 158/170bpm 65cal 5.38/6.78mph
6) 0.62m - 5:47(9:18/m) 160/164bpm 57cal 6.45/6.85mph
7) 0.62m - 5:32(8:54/m) 157/164bpm 50cal 6.74/7.47mph
8) 0.62m - 5:34(8:58/m) 157/161bpm 50cal 6.69/7.06mph
9) 0.62m - 5:59(9:38/m) 159/166bpm 54cal 6.22/7.43mph
10) 0.62m - 5:31(8:53/m) 167/173bpm 57cal 6.75/7.16mph
11) 0.01m - 5(8:16/m) 168/168bpm 1cal 7.25/6.7mph

Split Summary
===
1) 0.62m - 9:53(15:54/m) 98/108bpm 50cal 53/66rpm 3.77/12.61mph
2) 0.62m - 10:09(16:20/m) 102/113bpm 54cal 53/66rpm 3.68/4.09mph
3) 0.62m - 9:38(15:31/m) 100/111bpm 52cal 47/67rpm 3.87/4.7mph
4) 0.59m - 9:28(15:57/m) 98/108bpm 50cal 43/69rpm 3.76/4.97mph

Felt tired again as I woke up. If it hadn't been for The Streak I wouldn't have run today. But I did. And it wasn't too hard, it was actually good fun. I caught up with and overtook 'the running couple with the dog who live up the hill' and we exchanged hello's. Then I ran on up the next hill and saw 'the man with the deerhound and black dog' who told me they were catching me up! So I wasn't going to walk that hill this morning! I kept ahead of them and enjoyed the rest of the run, finishing comfortably under 6mins/km. Imagine if I'd stayed in bed, I'd have missed out completely.

Split Summary
===
1) 0.62m - 6:05(9:47/m) 133/149bpm 49cal 6.13/10.83mph
2) 0.62m - 6:14(10:01/m) 150/164bpm 59cal 5.99/6.55mph
3) 0.62m - 6:07(9:51/m) 156/161bpm 60cal 6.09/6.8mph
4) 0.62m - 5:36(9:01/m) 154/157bpm 53cal 6.66/7.33mph
5) 0.62m - 6:24(10:19/m) 161/173bpm 65cal 5.82/6.72mph
6) 0.62m - 5:22(8:39/m) 158/170bpm 50cal 6.94/7.6mph
7) 0.62m - 5:28(8:48/m) 157/162bpm 49cal 6.82/7.14mph
8) 0.62m - 5:33(8:56/m) 161/166bpm 54cal 6.72/7.56mph
9) 0.62m - 5:40(9:07/m) 162/167bpm 55cal 6.58/7.22mph
10) 0.62m - 5:25(8:44/m) 166/177bpm 55cal 6.87/8.16mph
11) 0.02m - 14(10:37/m) 177/177bpm 2cal 5.65/7.68mph

Spot the three km where the dog walker lady (with the Cavalier King Charles Spaniel called Bella) who I've seen almost every day since May decided to start a full conversation for the first time ever! It was lovely chatting to her but it did mean my run turned into a run/wak/run and I had to cut it short to get back in time for the BT engineer (who still hasn't yet turned up - typical).
Really nice to have a new friend though!

Split Summary
===
1) 0.62m - 6:13(10:00/m) 137/151bpm 53cal 6/6.95mph
2) 0.62m - 6:09(9:53/m) 148/159bpm 58cal 6.07/7.03mph
3) 0.62m - 5:50(9:23/m) 159/173bpm 60cal 6.39/8.64mph
4) 0.62m - 5:41(9:09/m) 152/157bpm 52cal 6.56/7.33mph
5) 0.62m - 9:52(15:52/m) 132/164bpm 64cal 3.78/6.2mph
6) 0.62m - 11:13(18:04/m) 122/139bpm 47cal 3.32/3.9mph
7) 0.62m - 10:15(16:30/m) 120/157bpm 47cal 3.64/6.93mph
8) 0.62m - 5:45(9:15/m) 158/173bpm 57cal 6.48/7.16mph
9) 0.46m - 4:18(9:23/m) 165/175bpm 46cal 6.4/6.87mph

Took it steady today because I want to do a slightly longer run tomorrow. I enjoyed it, just running with no targets.

Split Summary
===
1) 0.62m - 5:49(9:21/m) 139/156bpm 51cal 6.41/8.72mph
2) 0.62m - 6:35(10:36/m) 152/159bpm 62cal 5.66/6.82mph
3) 0.62m - 6:18(10:08/m) 152/162bpm 59cal 5.92/6.32mph
4) 0.62m - 5:41(9:08/m) 158/164bpm 56cal 6.57/6.89mph
5) 0.62m - 7:37(12:16/m) 148/160bpm 62cal 4.89/6.59mph
6) 0.62m - 5:36(9:01/m) 149/158bpm 46cal 6.66/7.22mph
7) 0.62m - 5:44(9:14/m) 151/158bpm 48cal 6.5/7.08mph
8) 0.62m - 5:39(9:06/m) 159/165bpm 54cal 6.59/7.24mph
9) 0.62m - 5:47(9:18/m) 158/164bpm 53cal 6.45/6.89mph
10) 0.62m - 5:58(9:36/m) 160/167bpm 55cal 6.25/7.2mph
11) 0.02m - 13(9:00/m) 157/158bpm 1cal 6.67/6.51mph

A steady slightly longer run, starting across the fields to get some more WSW squares. Right foot went numb on the rough ground across the fields. I took some marshmallows as a test for fuelling on the run. Apart from being bulky in my pocket they seemed to work quite well.
I don't know if it was the marshmallows or not but I did have a burst of speed towards the end. So 9 miles and it felt comfortable. I enjoyed it and the legs felt good.

Split Summary
===
1) 0.62m - 5:52(9:26/m) 120/131bpm 37cal 6.36/6.99mph
2) 0.62m - 5:48(9:20/m) 144/152bpm 51cal 6.43/7.03mph
3) 0.62m - 6:12(9:58/m) 155/172bpm 61cal 6.02/6.62mph
4) 0.62m - 6:53(11:05/m) 173/183bpm 75cal 5.41/6.3mph
5) 0.62m - 6:29(10:26/m) 169/177bpm 70cal 5.75/6.51mph
6) 0.62m - 6:22(10:14/m) 161/169bpm 61cal 5.86/6.57mph
7) 0.62m - 7:04(11:22/m) 152/166bpm 54cal 5.28/6.47mph
8) 0.62m - 6:40(10:44/m) 168/186bpm 65cal 5.59/6.41mph
9) 0.62m - 6:01(9:41/m) 167/176bpm 59cal 6.19/6.82mph
10) 0.62m - 6:05(9:48/m) 166/172bpm 59cal 6.12/6.62mph
11) 0.62m - 5:49(9:21/m) 164/170bpm 52cal 6.41/6.89mph
12) 0.62m - 5:54(9:30/m) 162/166bpm 51cal 6.31/6.93mph
13) 0.62m - 5:31(8:53/m) 162/166bpm 45cal 6.75/7.2mph
14) 0.62m - 5:32(8:54/m) 161/166bpm 41cal 6.75/7.08mph
15) 0.34m - 2:49(8:13/m) 162/167bpm 22cal 7.31/7.72mph

Did have much energy today. The bottoms of my calves felt tight in the first 2-3 miles so I took it steady. Right foot went numb again on the rough ground across the fields. It came back again once I was on the tarmac so maybe it's just not used to it.

Split Summary
===
1) 0.62m - 5:54(9:29/m) 143/160bpm 51cal 6.32/6.93mph
2) 0.62m - 5:56(9:33/m) 149/157bpm 54cal 6.28/12.92mph
3) 0.62m - 6:42(10:47/m) 146/159bpm 54cal 5.57/7.1mph
4) 0.62m - 7:32(12:07/m) 131/140bpm 47cal 4.95/5.78mph
5) 0.62m - 7:07(11:27/m) 143/155bpm 55cal 5.24/6.45mph
6) 0.62m - 6:06(9:49/m) 154/160bpm 54cal 6.11/6.62mph
7) 0.62m - 7:05(11:25/m) 146/160bpm 51cal 5.26/7.06mph
8) 0.62m - 5:53(9:28/m) 143/155bpm 41cal 6.34/6.74mph
9) 0.62m - 6:05(9:47/m) 149/163bpm 46cal 6.13/6.62mph
10) 0.62m - 5:54(9:30/m) 149/157bpm 43cal 6.32/7.06mph
11) 0.19m - 1:53(9:54/m) 156/165bpm 16cal 6.06/6.85mph

Split Summary
===
1) 0.62m - 9:44(15:40/m) 86/106bpm 36cal 36/67rpm 3.83/4.51mph
2) 0.62m - 9:57(16:00/m) 108/117bpm 42cal 25/70rpm 3.75/4.7mph
3) 0.62m - 9:46(15:43/m) 110/120bpm 40cal 34/68rpm 3.82/4.26mph
4) 0.62m - 9:17(14:57/m) 105/113bpm 32cal 45/69rpm 4.02/6.43mph
5) 0.62m - 9:28(15:14/m) 104/110bpm 32cal 18/67rpm 3.94/4.59mph
6) 0.12m - 2:03(17:33/m) 105/109bpm 6cal 32/67rpm 3.42/5.55mph

Tired this morning. Stressy work meeting at 10am and I'm not looking forward to it. I also had a headache - possibly lack of caffeine as I only had decaf tea yesterday.
But I ran, and I tried to get the squares I needed for WSW, not sure I got enough though. And by the end it was starting to feel better again.

Split Summary
===
1) 0.62m - 6:39(10:42/m) 132/142bpm 53cal 5.61/6.64mph
2) 0.62m - 7:32(12:08/m) 134/142bpm 56cal 4.95/6.51mph
3) 0.62m - 6:33(10:32/m) 140/149bpm 51cal 5.7/6.18mph
4) 0.62m - 5:57(9:35/m) 145/153bpm 50cal 6.26/6.8mph
5) 0.62m - 7:54(12:43/m) 137/153bpm 59cal 4.72/6.01mph
6) 0.62m - 5:54(9:30/m) 140/156bpm 45cal 6.31/6.7mph
7) 0.62m - 6:07(9:50/m) 143/152bpm 47cal 6.1/6.47mph
8) 0.62m - 6:03(9:45/m) 154/158bpm 54cal 6.16/6.95mph
9) 0.62m - 5:47(9:18/m) 147/154bpm 44cal 6.45/7.43mph
10) 0.62m - 5:44(9:14/m) 153/157bpm 47cal 6.5/7.06mph
11) 0.62m - 5:54(9:30/m) 153/159bpm 48cal 6.32/6.91mph
12) 0.56m - 5:30(9:45/m) 156/161bpm 48cal 6.16/6.76mph

Split Summary
===
1) 0.62m - 10:02(16:09/m) 90/101bpm 53cal 53/66rpm 3.71/4.19mph
2) 0.62m - 9:58(16:03/m) 96/105bpm 52cal 42/66rpm 3.74/4.7mph
3) 0.62m - 9:55(15:57/m) 102/114bpm 54cal 33/69rpm 3.76/5.34mph
4) 0.62m - 9:11(14:46/m) 105/123bpm 52cal 50/72rpm 4.06/4.55mph
5) 0.46m - 7:15(15:51/m) 101/107bpm 38cal 25/67rpm 3.78/5.57mph

Started out feeling pacy and bouncy but the hills seemed to take it out of my legs and I felt like I was slowing towards the end. Funny thing is, the numbers say the opposite! Still fun though. Thick mist this morning but the promise of a sunny lunchtime walk ahead.

Split Summary
===
1) 0.62m - 6:20(10:12/m) 128/148bpm 46cal 5.89/13.02mph
2) 0.62m - 5:55(9:31/m) 146/153bpm 52cal 6.31/7.08mph
3) 0.62m - 6:15(10:03/m) 158/165bpm 62cal 5.97/6.78mph
4) 0.62m - 5:54(9:30/m) 154/161bpm 54cal 6.32/6.59mph
5) 0.62m - 6:01(9:41/m) 153/167bpm 52cal 6.19/6.51mph
6) 0.62m - 7:36(12:14/m) 147/168bpm 59cal 4.91/6.51mph
7) 0.62m - 5:47(9:18/m) 163/169bpm 54cal 6.45/6.78mph
8) 0.62m - 5:52(9:27/m) 159/165bpm 54cal 6.35/6.82mph
9) 0.62m - 5:37(9:03/m) 158/165bpm 49cal 6.63/6.99mph
10) 0.62m - 5:58(9:36/m) 160/165bpm 53cal 6.25/7.12mph
11) 0.62m - 5:43(9:12/m) 161/169bpm 51cal 6.53/6.93mph
12) 0.18m - 1:42(9:37/m) 159/163bpm 14cal 6.24/6.93mph

Split Summary
===
1) 0.62m - 10:30(16:54/m) 94/109bpm 54cal 23/121rpm 3.55/4.47mph
2) 0.62m - 10:23(16:43/m) 106/119bpm 58cal 26/67rpm 3.59/3.82mph
3) 0.62m - 10:00(16:06/m) 101/114bpm 52cal 45/70rpm 3.72/4.57mph
4) 0.62m - 9:07(14:40/m) 99/104bpm 51cal 43/99rpm 4.09/6.41mph
5) 0.26m - 4:08(16:10/m) 98/104bpm 22cal 27/66rpm 3.71/5.43mph

Threw an extra couple of hills into the mix to grab an extra few WSW squares and still managed to get 12km - taking me to my highest mileage month ever at my fastest average pace month ever. Top of the world

Plus I saw 7 other runners which much be a record? And at least one I hadn't seen before.

Split Summary
===
1) 0.62m - 6:36(10:37/m) 130/144bpm 51cal 5.65/30.12mph
2) 0.62m - 6:43(10:49/m) 148/156bpm 60cal 5.55/6.47mph
3) 0.62m - 6:38(10:41/m) 151/161bpm 60cal 5.62/6.32mph
4) 0.62m - 6:13(10:00/m) 146/155bpm 50cal 6/6.55mph
5) 0.62m - 5:51(9:24/m) 150/155bpm 49cal 6.38/6.78mph
6) 0.62m - 6:20(10:11/m) 157/172bpm 59cal 5.89/6.47mph
7) 0.62m - 6:01(9:41/m) 160/174bpm 57cal 6.19/6.43mph
8) 0.62m - 6:26(10:20/m) 153/169bpm 52cal 5.8/6.66mph
9) 0.62m - 5:49(9:21/m) 147/154bpm 41cal 6.42/7.01mph
10) 0.62m - 5:32(8:54/m) 148/158bpm 38cal 6.74/7.24mph
11) 0.62m - 5:36(9:00/m) 159/166bpm 49cal 6.67/7.33mph
12) 0.62m - 5:40(9:07/m) 161/166bpm 52cal 6.59/7.39mph
13) 0.05m - 26(8:23/m) 163/165bpm 4cal 7.15/6.47mph

Split Summary
===
1) 0.62m - 10:49(17:25/m) 98/109bpm 53cal 61/66rpm 3.44/3.95mph
2) 0.62m - 10:27(16:49/m) 98/106bpm 57cal 52/67rpm 3.57/5.97mph
3) 0.62m - 10:10(16:22/m) 96/104bpm 50cal 61/70rpm 3.66/4.01mph
4) 0.62m - 9:38(15:30/m) 98/112bpm 50cal 58/67rpm 3.87/5.59mph
5) 0.57m - 9:18(16:14/m) 96/106bpm 47cal 52/67rpm 3.7/4.24mph

First off road early morning run of the year and I really enjoyed it once I'd woken up. Met a couple of dogs at the start of the footpath who seemed confused that I was there - they didn't know whether to come over and be friendly or to stand their ground and defend their human so they did a bit of both. Super proud that I didn't panic, I stayed really calm and my heart rate didn't spike at all woo hoo!!!

Split Summary
===
1) 0.62m - 6:25(10:20/m) 136/151bpm 53cal 5.81/6.78mph
2) 0.62m - 6:17(10:07/m) 146/164bpm 55cal 5.93/6.85mph
3) 0.62m - 6:07(9:50/m) 156/166bpm 59cal 6.1/6.3mph
4) 0.62m - 5:35(8:59/m) 157/166bpm 53cal 6.68/7.1mph
5) 0.62m - 7:11(11:33/m) 153/165bpm 61cal 5.2/6.51mph
6) 0.62m - 6:14(10:02/m) 171/202bpm 63cal 5.97/6.66mph
7) 0.62m - 6:48(10:56/m) 163/201bpm 63cal 5.48/6.51mph
8) 0.62m - 5:50(9:23/m) 168/183bpm 57cal 6.4/6.8mph
9) 0.62m - 5:44(9:13/m) 168/173bpm 56cal 6.51/7.39mph
10) 0.62m - 5:22(8:38/m) 175/193bpm 58cal 6.95/7.49mph
11) 0.62m - 5:25(8:42/m) 182/194bpm 61cal 6.89/7.45mph
12) 0.62m - 5:32(8:54/m) 169/173bpm 55cal 6.74/7.01mph
13) 0.3m - 2:47(9:13/m) 165/169bpm 25cal 6.51/7.39mph

Sluggish, lots of negative thoughts. Left knee twinged on the early uphills but like previously felt better as it warmed up. Talked myself out of 'just two miles' and 'just three miles' so did a whole lot better than I might have done, even if it wasn't as far as I would usually go.

Split Summary
===
1) 0.62m - 6:05(9:47/m) 129/145bpm 45cal 6.13/7.39mph
2) 0.62m - 7:14(11:38/m) 138/147bpm 55cal 5.16/6.7mph
3) 0.62m - 5:55(9:32/m) 149/157bpm 53cal 6.29/6.47mph
4) 0.62m - 5:41(9:09/m) 153/159bpm 52cal 6.55/6.93mph
5) 0.62m - 7:16(11:42/m) 147/161bpm 58cal 5.13/6.76mph
6) 0.62m - 5:54(9:29/m) 157/167bpm 53cal 6.33/7.26mph
7) 0.62m - 5:30(8:51/m) 157/164bpm 49cal 6.78/7.33mph
8) 0.62m - 5:41(9:09/m) 156/166bpm 49cal 6.56/7.33mph
9) 0.57m - 5:14(9:15/m) 154/157bpm 41cal 6.49/6.78mph

That’s better! Three glasses of wine last night and a slower start this morning somehow led to stronger legs with a bit more pace in them!
Left knee still niggling a bit but got better as the run went on.

Split Summary
===
1) 0.62m - 5:52(9:27/m) 119/134bpm 36cal 6.35/14.19mph
2) 0.62m - 6:17(10:07/m) 125/143bpm 40cal 5.93/6.99mph
3) 0.62m - 5:34(8:58/m) 145/160bpm 47cal 6.69/7.68mph
4) 0.62m - 5:22(8:38/m) 160/165bpm 55cal 6.95/7.28mph
5) 0.62m - 5:51(9:25/m) 159/169bpm 58cal 6.37/6.85mph
6) 0.62m - 6:34(10:35/m) 158/171bpm 62cal 5.67/6.51mph
7) 0.62m - 5:21(8:37/m) 161/174bpm 49cal 6.96/7.41mph
8) 0.62m - 5:25(8:43/m) 161/173bpm 52cal 6.89/7.43mph
9) 0.62m - 5:44(9:13/m) 167/176bpm 59cal 6.51/7.39mph
10) 0.62m - 5:32(8:54/m) 161/166bpm 51cal 6.74/7.08mph
11) 0.62m - 5:27(8:47/m) 163/168bpm 52cal 6.83/7.41mph
12) 0.24m - 2:11(9:00/m) 166/169bpm 22cal 6.66/7.14mph

Split Summary
===
1) 0.62m - 10:22(16:41/m) 99/107bpm 52cal 63/66rpm 3.59/4.3mph
2) 0.62m - 18:47(30:14/m) 86/106bpm 54cal 23/67rpm 1.98/5.24mph
3) 0.62m - 13:29(21:42/m) 78/123bpm 43cal 47/70rpm 2.76/57.88mph
4) 0.19m - 4:06(21:03/m) 65/72bpm 3cal 48/65rpm 2.85/3.59mph

Split Summary
===
1) 0.62m - 13:51(22:18/m) 82/100bpm 47cal 49/63rpm 2.69/3.47mph
2) 0.62m - 12:31(20:08/m) 64/96bpm 14cal 57/64rpm 2.98/3.59mph
3) 0.62m - 12:46(20:32/m) 82/105bpm 29cal 49/61rpm 2.92/3.99mph
4) 0.62m - 18:23(29:36/m) 88/103bpm 45cal 28/70rpm 2.03/4.15mph
5) 0.62m - 13:43(22:05/m) 88/106bpm 34cal 28/60rpm 2.72/5.01mph
6) 0.62m - 14:11(22:50/m) 91/113bpm 38cal 40/85rpm 2.63/4.19mph
7) 0.52m - 9:29(18:16/m) 71/96bpm 14cal 54/64rpm 3.28/3.53mph

Left knee had a slight niggle on the big hill but that’s all so it looks like whatever it is, is sorting itself out.
Had a really nice run followed by a breakfast cooked by M (he ran faster than me and finished first) - very nice.

Split Summary
===
1) 0.62m - 5:58(9:37/m) 137/153bpm 48cal 6.24/6.76mph
2) 0.62m - 6:02(9:42/m) 150/166bpm 56cal 6.18/6.76mph
3) 0.62m - 5:36(9:00/m) 164/170bpm 59cal 6.67/6.89mph
4) 0.62m - 5:27(8:47/m) 158/164bpm 53cal 6.84/7.18mph
5) 0.62m - 7:04(11:23/m) 157/164bpm 62cal 5.27/6.57mph
6) 0.62m - 5:55(9:32/m) 151/160bpm 49cal 6.29/6.91mph
7) 0.62m - 5:36(9:01/m) 150/156bpm 44cal 6.66/7.14mph
8) 0.62m - 5:41(9:08/m) 160/166bpm 53cal 6.57/7.76mph
9) 0.62m - 5:42(9:11/m) 162/172bpm 55cal 6.54/6.97mph
10) 0.62m - 5:42(9:11/m) 160/166bpm 52cal 6.54/6.68mph
11) 0.62m - 5:46(9:17/m) 162/167bpm 54cal 6.46/6.99mph
12) 0.17m - 1:24(8:12/m) 163/165bpm 13cal 7.32/7.62mph

Split Summary
===
1) 0.62m - 11:01(17:43/m) 102/114bpm 63cal 61/122rpm 3.39/3.84mph
2) 0.62m - 11:29(18:29/m) 96/109bpm 52cal 60/66rpm 3.25/17.7mph
3) 0.09m - 1:47(19:18/m) 100/102bpm 7cal 55/62rpm 3.11/3.15mph

In the sun it was warm but when the wind hit, it was freezing! And gusty at times too. Left knee was fine until a slight twist when I was running uphill across the fields. I thought that was it but after a short walk it felt fine again and I ran the rest of the route with no issues.

Split Summary
===
1) 0.62m - 6:01(9:42/m) 133/155bpm 47cal 6.19/6.68mph
2) 0.62m - 5:56(9:32/m) 158/167bpm 60cal 6.29/6.62mph
3) 0.62m - 5:51(9:25/m) 157/163bpm 57cal 6.38/6.66mph
4) 0.62m - 5:29(8:50/m) 159/170bpm 54cal 6.8/7.22mph
5) 0.62m - 5:59(9:38/m) 158/165bpm 58cal 6.23/7.33mph
6) 0.62m - 6:34(10:34/m) 156/166bpm 59cal 5.68/6.95mph
7) 0.62m - 6:59(11:15/m) 150/164bpm 52cal 5.33/6.87mph
8) 0.62m - 6:24(10:18/m) 156/165bpm 53cal 5.82/6.55mph
9) 0.62m - 5:56(9:33/m) 165/176bpm 58cal 6.28/6.68mph
10) 0.62m - 5:23(8:40/m) 173/176bpm 59cal 6.92/7.43mph
11) 0.62m - 5:25(8:43/m) 175/183bpm 60cal 6.89/7.83mph
12) 0.41m - 3:33(8:37/m) 167/171bpm 35cal 6.96/7.39mph

Went out in the sunshine and found myself walking through a snow flurry!

Split Summary
===
1) 0.62m - 10:00(16:05/m) 95/104bpm 53cal 54/70rpm 3.73/5.13mph
2) 0.62m - 10:09(16:19/m) 96/104bpm 54cal 57/66rpm 3.68/3.95mph
3) 0.62m - 9:52(15:52/m) 90/103bpm 31cal 38/67rpm 3.78/4.57mph
4) 0.62m - 9:47(15:45/m) 85/104bpm 21cal 50/67rpm 3.81/4.19mph
5) 0.57m - 9:14(16:19/m) 96/106bpm 28cal 55/67rpm 3.68/4.17mph

A 4am wake up - Michael's first day back at real work - so I started steady and thought I'd see how it went. It stayed pretty steady throughout, but I got the miles in and really enjoyed it despite it being so so cold! Legs went bright red in the shower afterwards.

Split Summary
===
1) 0.62m - 6:31(10:29/m) 136/147bpm 52cal 5.72/6.93mph
2) 0.62m - 6:43(10:49/m) 147/158bpm 60cal 5.55/6.95mph
3) 0.62m - 5:58(9:36/m) 152/158bpm 55cal 6.25/6.66mph
4) 0.62m - 5:54(9:29/m) 150/158bpm 51cal 6.32/6.72mph
5) 0.62m - 7:30(12:05/m) 141/156bpm 53cal 4.97/6.26mph
6) 0.62m - 6:20(10:11/m) 156/163bpm 57cal 5.89/6.72mph
7) 0.62m - 6:10(9:55/m) 151/161bpm 48cal 6.05/6.78mph
8) 0.62m - 5:47(9:19/m) 156/163bpm 48cal 6.44/6.66mph
9) 0.62m - 5:48(9:20/m) 159/166bpm 53cal 6.42/6.91mph
10) 0.62m - 5:40(9:07/m) 160/170bpm 52cal 6.59/7.16mph
11) 0.62m - 5:51(9:24/m) 175/188bpm 63cal 6.38/7.18mph
12) 0.62m - 5:43(9:13/m) 173/181bpm 61cal 6.52/7.66mph
13) 0.08m - 41(8:20/m) 178/180bpm 7cal 7.19/6.87mph

Split Summary
===
1) 0.62m - 9:48(15:46/m) 101/110bpm 52cal 59/70rpm 3.81/4.19mph
2) 0.62m - 10:06(16:15/m) 101/110bpm 59cal 50/67rpm 3.69/4.17mph
3) 0.62m - 9:39(15:32/m) 102/113bpm 55cal 28/67rpm 3.86/4.13mph
4) 0.62m - 9:39(15:32/m) 101/109bpm 49cal 49/69rpm 3.86/4.11mph
5) 0.62m - 9:19(15:00/m) 98/107bpm 51cal 33/67rpm 4/4.55mph
6) 0.13m - 2:12(16:37/m) 99/102bpm 11cal 43/67rpm 3.61/4.13mph

SUCH a happy run! Legs felt great, only niggle in the left knee was when I tried to take a bigger stride at one point, the rest of the run it was fine. Ran up all the hills, made a decision to turn and run back over the fields instead of the out and back, which gave me a slightly longer run. Sun was shining, it was cold but felt great all the same (no pesky wind). Loved it. Day 300 - who would have thought it?!

Split Summary
===
1) 0.62m - 6:23(10:16/m) 140/153bpm 55cal 5.84/6.76mph
2) 0.62m - 6:09(9:54/m) 154/166bpm 60cal 6.06/6.85mph
3) 0.62m - 5:58(9:37/m) 160/168bpm 60cal 6.24/6.43mph
4) 0.62m - 5:41(9:08/m) 154/160bpm 52cal 6.57/6.97mph
5) 0.62m - 6:19(10:10/m) 158/169bpm 60cal 5.91/6.64mph
6) 0.62m - 5:29(8:49/m) 157/171bpm 49cal 6.81/7.22mph
7) 0.62m - 5:43(9:12/m) 159/167bpm 53cal 6.52/7.1mph
8) 0.62m - 5:50(9:24/m) 159/168bpm 53cal 6.39/6.47mph
9) 0.62m - 5:53(9:28/m) 166/182bpm 59cal 6.33/6.8mph
10) 0.62m - 5:29(8:49/m) 166/175bpm 53cal 6.8/7.7mph
11) 0.62m - 5:46(9:17/m) 160/166bpm 50cal 6.46/7.06mph
12) 0.62m - 5:47(9:19/m) 162/169bpm 51cal 6.44/7.01mph
13) 0.55m - 4:50(8:51/m) 165/168bpm 46cal 6.78/7.49mph

Split Summary
===
1) 0.62m - 10:17(16:32/m) 103/119bpm 53cal 50/67rpm 3.63/4.61mph
2) 0.62m - 9:51(15:52/m) 102/110bpm 55cal 51/69rpm 3.78/4.38mph
3) 0.62m - 10:04(16:12/m) 96/113bpm 55cal 59/67rpm 3.7/4.59mph
4) 0.1m - 2:07(21:16/m) 97/102bpm 9cal 49/66rpm 2.82/3.74mph

Legs felt a bit tired at the start but warmed up into it. Left knee niggle came back for 500m or so around 9km but went away again afterwards. Felt like I was running out of energy at the same time, but managed a good pace for the last couple of km - trialling a small glass of milk before my run, maybe that helped?

Split Summary
===
1) 0.62m - 6:25(10:20/m) 139/153bpm 55cal 5.81/42.35mph
2) 0.62m - 6:37(10:38/m) 148/157bpm 58cal 5.64/6.72mph
3) 0.62m - 5:59(9:38/m) 155/160bpm 57cal 6.23/6.51mph
4) 0.62m - 5:52(9:26/m) 150/156bpm 51cal 6.36/6.78mph
5) 0.62m - 6:23(10:16/m) 161/177bpm 63cal 5.85/6.47mph
6) 0.62m - 5:40(9:07/m) 161/175bpm 55cal 6.58/6.8mph
7) 0.62m - 5:45(9:16/m) 151/162bpm 47cal 6.48/6.93mph
8) 0.62m - 5:45(9:15/m) 150/160bpm 43cal 6.49/6.99mph
9) 0.62m - 6:03(9:45/m) 158/165bpm 54cal 6.16/6.78mph
10) 0.62m - 5:47(9:18/m) 156/162bpm 47cal 6.45/7.33mph
11) 0.62m - 5:39(9:06/m) 159/164bpm 49cal 6.6/7.35mph
12) 0.38m - 3:12(8:30/m) 163/170bpm 30cal 7.06/7.51mph

Split Summary
===
1) 0.62m - 10:56(17:36/m) 92/101bpm 53cal 62/66rpm 3.41/4.01mph
2) 0.62m - 10:30(16:54/m) 94/101bpm 50cal 55/66rpm 3.55/4.32mph
3) 0.01m - 9(20:51/m) 97/98bpm 64/64rpm 2.88/3.7mph

Thought it was going to be a rubbish run - been awake since 4:15am for some reason. (Thought about getting up early and going for a longer run but I ended up listening to podcasts instead.) Anyway, got going and it was alright. Left knee niggled again here and there but nothing more than usual. Kept it a bit shorter today though as I'm wanting to go a bit further this weekend if I can, and if life doesn't get in the way.

Split Summary
===
1) 0.62m - 6:28(10:24/m) 135/147bpm 53cal 5.77/6.59mph
2) 0.62m - 6:12(9:58/m) 150/164bpm 58cal 6.02/6.59mph
3) 0.62m - 6:05(9:47/m) 154/164bpm 58cal 6.14/6.24mph
4) 0.62m - 5:58(9:36/m) 150/156bpm 52cal 6.25/6.55mph
5) 0.62m - 6:26(10:21/m) 159/175bpm 63cal 5.79/6.37mph
6) 0.62m - 5:36(9:01/m) 155/171bpm 49cal 6.65/7.45mph
7) 0.62m - 5:46(9:16/m) 156/164bpm 52cal 6.47/6.93mph
8) 0.62m - 5:38(9:05/m) 162/171bpm 55cal 6.61/7.51mph
9) 0.62m - 5:52(9:26/m) 163/170bpm 58cal 6.36/6.8mph
10) 0.62m - 5:45(9:14/m) 163/166bpm 56cal 6.49/6.72mph
11) 0.39m - 3:28(9:00/m) 165/169bpm 34cal 6.67/7.12mph

Legs felt tight and tired as I set off, then on the second hill my left knee jolted. Nothing felt smooth or relaxed. So any ideas of adding loops were abandoned and I just did 'the regular 8.8km' route, then had a long soak in the bath with the salts and a film.

Split Summary
===
1) 0.62m - 6:07(9:50/m) 131/154bpm 47cal 6.1/6.59mph
2) 0.62m - 6:32(10:31/m) 154/167bpm 63cal 5.7/6.37mph
3) 0.62m - 6:04(9:45/m) 150/156bpm 54cal 6.15/6.82mph
4) 0.62m - 6:00(9:39/m) 156/172bpm 58cal 6.22/6.89mph
5) 0.62m - 6:16(10:05/m) 154/159bpm 57cal 5.95/6.66mph
6) 0.62m - 7:04(11:22/m) 145/167bpm 61cal 5.28/6.8mph
7) 0.62m - 5:56(9:33/m) 146/154bpm 62cal 6.29/6.82mph
8) 0.62m - 6:06(9:49/m) 154/164bpm 65cal 6.12/6.87mph
9) 0.51m - 5:04(10:00/m) 150/153bpm 52cal 6/6.47mph

Left knee doesn't like hills. It jolted going up the incline by the DIY shop then I walked up Hill Rise. Decided to stick to the flat after that so ran past Springwells before doubling back on the rail trail. Had a couple of minutes sitting on the bench on the trail moving my feet/ankles in circles as they'd both gone numb. Calves were tight while I was running...it wasn't the most comfortable run! So I didn't do a full distance and it wasn't a great pace, but I did a few miles and enjoyed being out in the fresh air. Put an email in to a sports massage person last night so fingers crossed I can get a rub down sometime soon. In the meantime it might be slower, shorter plods just to take care of things.

Split Summary
===
1) 0.62m - 6:21(10:14/m) 137/151bpm 52cal 5.86/6.37mph
2) 0.62m - 7:38(12:17/m) 135/144bpm 59cal 4.89/6.16mph
3) 0.62m - 6:20(10:12/m) 145/151bpm 54cal 5.88/6.03mph
4) 0.62m - 6:09(9:53/m) 142/149bpm 49cal 6.07/6.28mph
5) 0.62m - 6:46(10:54/m) 136/153bpm 45cal 5.51/6.41mph
6) 0.62m - 6:03(9:44/m) 138/147bpm 41cal 6.16/6.51mph
7) 0.62m - 6:02(9:43/m) 143/152bpm 44cal 6.17/6.41mph
8) 0.62m - 6:08(9:53/m) 141/147bpm 43cal 6.07/6.55mph
9) 0.62m - 6:11(9:57/m) 143/150bpm 41cal 6.03/6.32mph
10) 0.06m - 40(10:16/m) 143/144bpm 4cal 5.85/5.89mph

A beautiful morning for a run. Super cold (-1 'feels like' -5) but no wind and clear blue skies and sunshine.

After the knee and calf issues this weekend I took it steady and had plans to take a flatter route if needed but I ended up tackling both of the usual hills and added a couple of loops on the end. I've stretched, I've applied magnesium gel...we'll see how they are tomorrow. I'm just glad I was able to get out this morning to enjoy it.

Split Summary
===
1) 0.62m - 6:47(10:55/m) 131/143bpm 52cal 5.49/6.26mph
2) 0.62m - 7:05(11:24/m) 139/149bpm 55cal 5.27/6.24mph
3) 0.62m - 6:25(10:20/m) 140/149bpm 52cal 5.81/5.95mph
4) 0.62m - 6:12(9:59/m) 139/145bpm 48cal 6.01/6.45mph
5) 0.62m - 7:16(11:41/m) 144/160bpm 58cal 5.13/6.05mph
6) 0.62m - 5:55(9:31/m) 148/157bpm 47cal 6.31/6.8mph
7) 0.62m - 6:01(9:41/m) 162/175bpm 60cal 6.19/6.57mph
8) 0.62m - 6:01(9:41/m) 177/183bpm 68cal 6.19/6.74mph
9) 0.62m - 5:59(9:38/m) 184/191bpm 70cal 6.23/6.76mph
10) 0.62m - 5:57(9:35/m) 183/187bpm 71cal 6.26/7.37mph
11) 0.22m - 2:13(9:59/m) 175/186bpm 24cal 6.01/6.32mph

A very frosty -1 start, but blue skies and sunshine and no wind again - bliss. The air felt really clean to breathe, it was lovely.
I took it easy again. One twinge in the left knee when I jumped up onto a kerb, but otherwise I looked after it and just enjoyed being out.
Waiting to hear from the sports physio about getting a massage...

Split Summary
===
1) 0.62m - 6:25(10:19/m) 132/144bpm 50cal 5.81/7.49mph
2) 0.62m - 7:24(11:55/m) 137/145bpm 54cal 5.04/6.07mph
3) 0.62m - 6:25(10:20/m) 143/149bpm 53cal 5.81/5.99mph
4) 0.62m - 6:00(9:39/m) 145/151bpm 50cal 6.22/6.62mph
5) 0.62m - 7:11(11:34/m) 148/165bpm 57cal 5.19/6.49mph
6) 0.62m - 5:52(9:26/m) 156/163bpm 52cal 6.36/6.89mph
7) 0.62m - 5:53(9:28/m) 155/163bpm 51cal 6.34/6.72mph
8) 0.62m - 5:50(9:23/m) 161/167bpm 55cal 6.39/7.08mph
9) 0.62m - 5:45(9:16/m) 153/162bpm 44cal 6.48/7.14mph
10) 0.62m - 5:39(9:06/m) 151/155bpm 40cal 6.6/7.03mph
11) 0.42m - 3:49(9:03/m) 158/164bpm 33cal 6.63/6.91mph